This picture below talks about how much sugar is in a regular 20oz bottle of soda. If you really want to dig deep it also has 240 calories and 65 carbs. You could actually have a small meal instead of a soda for virtually the same amount. However is a diet soda any better?
When looking at the nutrition facts . Well, a diet 20oz bottle of coke has 0 calories, 0 carbs and 0 sugars. Total win right? WRONG I used to only read the nutrition facts label but you really need to read the ingredients as well:
carbonated water, caramel color, aspartame, phosphoric acid, potassium citrate, natural flavors, citric acid, and caffeine
That doesn't sound TOO bad - until you read what that is exactly.
Caramel Color
“Caramel color is made by a process involving the heating of corn or cane sugar and other carbohydrates to achieve the desired color.” — Coca-Cola Co.
Science weighs in: “Caramel color sounds innocent, but it’s not,” says Alexandra Caspero, R.D., owner of weight management and sports nutrition service Delicious-Knowledge.com. Research published by the federal government’s National Toxicology Program showed that long-term exposure to 4-methylimidazole—a contaminant in the caramel coloring—lead to an increase in lung cancer in male and female mice. And these findings resulted in the addition of 4-MEI to California’s Proposition 65 list of carcinogens.
What’s more, in 2011, the International Agency for Research on Cancer also concluded that caramel coloring is possibly carcinogenic to humans. And while caramel coloring is in a host of products (like baked goods and soy sauces), the frequency of how much we consume soda makes it more of a concern, says Caspero.
Aspartame
“Aspartame is a low-calorie sweetener made primarily of two amino acids: aspartic acid and phenylalanine. Aspartame has been shown to be safe for everyone, including children and pregnant women. When used in foods and beverages a warning on the labels is provided to people who can't metabolize aspartame.” — Coca-Cola Co.
Science weighs in: “There are many conflicting studies on the safety of aspartame, says Caspero. Animal studies show more of an increase in cancer risk than human studies have. But there is definitely enough of a connection to avoid or limit your exposure to the additive, she explains.
Plus, the low-calorie sweetener may actually be tricking your body into weight gain. “Some studies suggest that when our taste buds sense sweetness, the body expects a calorie load to accompany it. When that doesn’t happen, it may cause us to overeat because we crave the energy rush our body was expecting,” says Cheryl Forberg R.D., author of Flavor First.
What’s more, artificial sweeteners might also dull your taste buds, meaning you eat more high-flavor, high-calorie foods to satisfy your cravings, explains Forberg. (Discover why aspartame is one of the 11 Most Controversial Food Additives.)
Phosphoric Acid
“Phosphoric acid is used in certain soft drinks, including Coca-Cola, to add tartness to the beverage. Phosphoric acid contains phosphorus, one of the basic elements of nature and an essential nutrient. Phosphorus is a major component of bones.” — Coca-Cola Co.
Science weighs in: The acid in this ingredient is what erodes tooth enamel, Caspero says.
Additional research has also linked excessive exposure to additional adverse health issues. For example, according to a study in the journal Epidemiology, drinking two or more colas a day—diet or regular—was associated with a twofold risk of developing kidney disease. The culprit? The researchers indicated that although an exact cause is unknown, the phosphoric acid in colas has been associated with urinary changes that promote kidney stones. (When left untreated, they can lead to chronic kidney disease).
Natural Flavors
“Natural flavors are derived from the essential oils or extracts of spices, fruits, vegetables and herbs.” — Coca-Cola Co.
Science weighs in: “Hundreds of chemicals can be used to mimic the taste of natural flavors—so natural flavors can be anything,” says Caspero. “The term natural just means they are derived from foods found in nature, but doesn’t make them a health food.”
The information above is in thanks to: http://www.menshealth.com/nutrition/diet-soda-ingredients
So in reality - no, regular soda isn't great for you BUT you can easily go for a jog, take a few laps in the pool or do something and burn extra calories or sugar. The additives and chemicals being put into your body in exchange for no calories will cause a lot more harm in the long run.
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